#flashbackfriday of our great community coming together and volunteering their weekends time @theplexgames. Couldn’t thank you guys enough. So much fun! 💪
#nevereasy
#alwaysworthit
#community

#education These are the 3 energy pathways or stimulus’s we try to hit every week in training CrossFit at CrossFit 557. Hitting all 3 pathways week in and week out will help you become overall more fit! This is why we have time caps or we want you to scale accordingly. We want to make sure you are hitting the “right” stimulus for the day.
Example of same workout but different sitimulus. The workout “Fran” 95/65 should be done under 5-7 minutes. This workout should be a fast burner in which the weight from the thruster won’t slow you down then it becomes how well you can do your gymnastics under fatigue or Ring rows. Now if you can’t hit 5-7 minutes we should be looking to scale it in some direction to get more of a short burn out of it with high intensity “Fran Cough”. Now if we add weight or just make the gymnastics alittle harder then the stitumlus changes. Fran with C2B and Thrusters 135/95 is a totally different workout than what it was intended for but the question is what pathway are you trying to get better at that day.
This is why we have short burner workouts, medium size AMRAP and Long brutal WOD programmed. There is a method to the madness! 💪 #crossfit557
Here are a few workouts! Try to place their pathway or pathways?! “Grace”, “Fran”, “Nancy” 500m Row, 5K Row, “Murph”, “Sevens”. Now just think about a run 1 mile compared to a 5K run that is compared to a Half Marathon. Think about the intensity and duration. The longer the duration the lower output of energy. The shorter the duration the higher output of intensity! Have a great balance is what we are shooting for. Hope this is a good read for people that want to know more. If you have any questions feel free to ask @shanemcbride_1. -CrossFit 557
#understandthewhy #crossfit #programming #nevereasy #alwaysworthit #crossfit557 #passion

Good luck @johnbecher! John placed 47th Worldwide in the 2018 Crossfit Games Open Masters (55-59). This weekend he will be completing a handful of CrossFit online qualifying workouts to have a chance to compete at the @crossfitgames in Madison, WI. Dig deep and leave it all out there this weekend. We are all proud of you! 💪
#crossfit
#masters
#hardworkpaysoff
#crossfit557

Out with the old and in with the new!
New toys at @crossfit557! Always reinvesting into the best cardio equipment around @concept2inc.
#crossfit557
#allthecardio
#allthepain ☠️☠️☠️☠️

Bring a friend was a huge hit today! Thank you all for coming out. More photos to come. 💪🔥
#nevereasy
#alwaysworthit
#crossfit557
#community

Ever wanted to try CrossFit but never got around to it? Come join us FOR FREE this Saturday April 7 at 10:00 am for our FREE Bring a Friend day! Did we mention it’s free?
#crossfit557 #nevereasy #alwaysworthit

Make fitness the best hour of your day!
#trusttheprocess
#crossfit557
Athlete - @luke_lamoreaux

We are excited to announce the start of our new Special Needs CrossFit Class!
This is an adapted CrossFit class with emphasis on core strength, functional mobility, balance, coordination, and fluency of movement.
Our class is targeted to special needs children/teens ages 3-18 and their caregivers. Jennifer Norton, MSPT, will be leading this group. She has been practicing pediatric Physical Therapy for more than 20 years and competing in CrossFit for over 3.
When: 6/2, 6/16, 6/30, 7/7, 7/21, 7/28
Cost: $65
Register: www.crossfit557.com/adaptive

What’s your “why” on coming to the gym?
#community
#crossfit557

Check out what deals Show Me Weights has during The Plex Games! If you are needed any equipment this is the time to purchase for a great price.
#Repost @theplexgames with @get_repost
・・・
As the open draws to a close we’re just getting warmed up. There’s only 4 weeks left to get your team registered. Just like last year Show Me Weights will be supplying the equipment and selling everything after the event. Here’s your chance to get some good equipment for a great deal.
#vendor #showmeweights #venividivici #bestinthemidwest #PlexGames #prizemoney

Mark your calendars and reserve a spot today!
Bring a friend day will be April 7th at 10am. If one of your friends have been interested, in fitness, this is a perfect opportunity for them to try it out!
#bringafriendWOD
#community
#crossfit557

18.2 is here!!!
#Repost @crossfitgames with @get_repost
・・・
Open Workout #18point2a and #18point2 have been released. BEFORE you attempt the workout, you MUST review the written workout description and movement standards (link in bio.) This is to ensure you perform the workouts correctly.
-
You have until 5 p.m. PT on March 5th to submit scores.
Have fun. #InTheOpen #Fitness #CrossFit #CrossFitOpen @compexusa @stacietovar

Friday Night Lights Week #1 ✅ Proud of everyone that came out for 18.1. It was 20 mins of “fun”. The amount of support that was shown today during every single class makes me so proud of the community we all built! 4 more week of CF Open season! LETS GOOO! 💪
#crossfit557
#community
#support
#nevereasyalwaysworthit

CrossFit Open is just days away! #Repost @crossfitgames with @get_repost
・・・
The Open starts in 9 days. Sign up and spread the word. Digital downloads of the 2018 Open infographic are now available in the @CrossFitStuff store.
-
Learn more about the #CrossFitOpen through the link in bio. #InTheOpen #CrossFit #CrossFitGames #Fitness

Instill these important qualities into what you do everyday! “How you do anything is how you do everything!” #motivation #committed #dedicated #goals #hardworkpaysoff #crossfit557